[zop]

Originally Posted by ElKarlo

I would love to man up, but I would easily be sore for a month.

Yeah but after that month no soreness. There is no 100% substitute for the squat. Stop crying and figure out when your hell month is gonna be.

[Old Man]

Originally Posted by ElKarlo

Well yes, BUT I live in Japan ie no Protein and lots of hills.

I wonder if it is possible to buy fish to eat. Do they have fish in Japan?

[Rare Chestnuts]

Originally Posted by Old Man

I wonder if it is possible to buy fish to eat. Do they have fish in Japan?

At least two.

[Cap'n]

I run 3 times a week for Rugby and still Squat twice a week.
Rest, food, stretch and recovery.

[ElKarlo]

Originally Posted by zop

Yeah but after that month no soreness. There is no 100% substitute for the squat. Stop crying and figure out when your hell month is gonna be.

Ok, how should I start. Should I lift heavy for a 3x5? How should I restart it? Should I do Zerchers, normal, overhead? Should I just do squats at first, and incorporate other exercises in later?

I will do a leg day tomorrow, or Wed. I guess after I will buy 2 quarts of yogurt to eat right after.
Give me some advice to work with.

[murdock00]

Originally Posted by ElKarlo

Well yes, BUT I live in Japan ie no Protein and lots of hills. I Bike at least 15 miles a day, which gives my legs zero rest days. That is on top of a protein difficancy. I've tried keeping my routine here, but the lack of food is destroying me. My bench is down a good 20%, as is my deadlift.

I don't like the feeling of being sore for over a week. I think it may be pretty bad for me. Plus Japan has no real vitamins, or Amino Acids. So I also tend to cramp a lot.

I would love to man up, but I would easily be sore for a month.

Well at least youve got your excuses all lined up and in order. If you worked on your lifting with the same dedication you might actually surprise yourself.

[zop]

Originally Posted by ElKarlo

Ok, how should I start. Should I lift heavy for a 3x5? How should I restart it? Should I do Zerchers, normal, overhead? Should I just do squats at first, and incorporate other exercises in later?

I will do a leg day tomorrow, or Wed. I guess after I will buy 2 quarts of yogurt to eat right after.
Give me some advice to work with.

go light volume and light sets. Probably 5x5, but don't go up to your 5 rep max. Don't deadlift and squat on the same day either. Squat at least 2 times a week.

[ElKarlo]

Originally Posted by Cap'n

I run 3 times a week for Rugby and still Squat twice a week.
Rest, food, stretch and recovery.

I'm going to try it. But I just want you all to know, that I get zero rests days. That and the lack of protein really screws me up. I still get sore from Deadlifting, each time. And that is with my lifts decreasing.

As of now my routine is like this:

Mon: BORs 5x5, super setted with 5x5 of rows.
5x5 lateral pull down
3x10 pull ups
3x10 cleans

Wed 3x10 bench+ 2x5
3x10 incline bench, oh there is NO DECLINE in my gym btw
3x10 one arm flys, as there are no matching DB weights
3x10 pull overs
3x10 skull crushers
3x10 "Wighted dips"

Fri or Sat 5x5 military press
5x5 chin ups
3x10 deadlifts
Rotator cuff fluff
3x10 Hamstring curls

[SteveX]

I opened this thread hoping the ts was wheelchair bound or just come out of the OR after major knee surgery.

alas it is another thread with stupid excuses

[Cap'n]

Originally Posted by ElKarlo

there is NO DECLINE in my gym btw

So?